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Hearty Sweet Potato Curry

Started by Marilyn, March 04, 2005, 08:29:10 PM

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Marilyn

Hearty Caribbean Sweet Potato Curry

For the vegetarian Use Tofu instead of Pork.


¾ lb pork tenderloin, trimmed and cut into ½-inch cubes (or use boneless, skinless chicken breast or tofu)
3 tsp. curry powder
1 tsp. salt
2 tsp. canola or olive oil
1 large onion, chopped
3 cloves garlic, minced
¼ tsp. red pepper flakes, or 2 jalapeno peppers, seeded and minced
2 large or three medium sweet potatoes, scrubbed and cut into ¾-inch chunks
1 – 14 ½-oz. can reduced sodium, fat free chicken broth
1 – 14 ½-oz. can diced tomatoes, undrained
freshly ground black pepper to taste



1. In a medium bowl, toss pork (chicken or tofu) with 1 tsp. curry powder and salt.

2. In a Dutch oven, heat 1 tsp. oil over high heat. Add meat or tofu and cook, stirring often, until browned on all sides, about 5 minutes. Transfer to a plate.

3. Reduce heat to medium-low and add remaining 1 tsp. oil to pot.  Add onion, garlic and pepper(s); cook, stirring, until softened, 2-3 minutes. Stir in remaining 2 tsp. curry powder and cook for 1 minute more.

4. Add sweet potatoes, chicken broth and tomatoes and their juices and bring to a simmer.  Cover and cook until sweet potatoes are tender and sauce has thickened, about 20 minutes.

5. Add reserved pork and cook until heated through, about 1 minute. Adjust seasoning with salt and pepper.

Serves 6, with 250 calories per serving, 4 g. fat, 35 mg chol., 675 mg. Sodium, 6 g fiber, and 40 g carb. 
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